Reply To: 2014 Training Log

#9311
Fraser_9to5
Keymaster

Apr 6

Too long without lifting!!

Been up in London and itching to lift all week.

Back Squats 4 x 8 x 105kg
RDL 2 x 8 x 72.5kg, 2 x 8 x 77.5kg
Swiss Ball HS Curls 4 x 10
KB Swings 4 x 25 x 20kg
Abs 2.5 mins pre, post

I haven’t trained legs since March 17th as I had a calf pull in a rugby match. It was bruised this week all around where the swelling was restricted by my sock, it’s fine to walk and maybe jog on but no more than that.

Apr 7

Bench Press 4 x 8 x 80kg – 2 mins recovery
Pendlay Rows 5 x 5 x 70kg
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post

Apr 9

Front Squats 4 x 8 x 70kg
Deadlift 4 x 4 x 120kg
Lunge Jumps 4 x 8
Abs 3 mins

Apr 11

DB Curl & Press 4 x 9 x 15kg – massive mistake doing these first
Incline Chest Press 2 x 8 x 55kg, 2 x 8 x 60kg
A1 Pullups 4 x 9
A2 OHP 3 x 9 x 50kg
Incline Hammer Row 4 x 12 x 20kg
Abs 3 mins pre 3 mins post

Apr 13

Back Squats 6,7,6,6 x 110kg
RDL 2 x 8 x 80kg, 2 x 8 x 90kg
Reverse Lunges 2 x 10 x 60kg
Swiss Ball HS Curls 3 x 15
Abs 3 mins pre, post

Apr 14

Bench Press 4 x 7 x 85kg
Pendlay Rows 5 x 5 x 70kg
A1 Chin Ups 4 x 11
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 10 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 3 mins pre, post

Apr 16

Track Work

200m (4,6,6,8 mins rest) 28.3, 27.2, 27.1, 26.1, 28.1

May 8

Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 75kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 20kg
DB Hammer Rows 3 x 10 x 20kg
DB Incline Curls 3 x 10 x 12.5kg
DB Supine Tricep Ext 3 x 10 x 12.5kg
Abs 2 x 3 mins

Just moved to South London and working in West London about 65 hrs a week + 20 hrs travel so finding it hard to squeeze anything in.

May 8

Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 75kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 20kg
DB Hammer Rows 3 x 10 x 20kg
DB Incline Curls 3 x 10 x 12.5kg
DB Supine Tricep Ext 3 x 10 x 12.5kg
Abs 2 x 3 mins